I'm 69. Walking is my favorite exercise. I was walking five miles, but I fell in a hole, and wrecked my knee. That was last year. I'm walking again, but only one and a half miles four days right now, I'm going to be increasing this soon to two miles, and every couple weeks I will continue to increase the distance until I get back to four or five miles five days a week.
Thanks for the great info! I appreciate the way you break these studies down for us and give real world potentials for us. My favorite moderate exercise is cross country skiing in the winter and hiking/trail clearing and maintenance in the other seasons.
Very good video. I wish social media creators would emphasize more on exercise rather than nutrition and diet. It is cardio and strength training that prevent sarcopenia, osteoporosis and other aging issues. Diet is useless on its own
Upper body & core (every 3 days, 5 years now): complete cold shower, then, pull-ups, inverted push-ups, regular push ups, lower body-ups high overhead, planks, drunken climbers, dips, hang. Aside from needing a pull-up bar (or whatever), they are all body weight exercises, do them anywhere. Mutzel: cold, then exercise -> build more muscle, first thing in the morning when testosterone levels are highest. 20m.
i would like to know where the comment on all plant proteins containing all essential amino acids comes from as i've seen differently in my research. if this is true, i feel it would be important information to share since many people are describing plant proteins, at least on an individual basis, as "incomplete" sources
@@nicknorwitzPhD so i think part of my error is from seeing a lot about complete and incomplete protein sources and occasionally, some graphs would omit the amino acid values that were insignificant. but i think i see where i went wrong. it's not that they don't contain all the amino acids, just that many plants are "incomplete" because they do not provide a significant amount of one or more amino acids. i suppose this also explains why i keep getting conflicted results on whether things like soy, quinoa, etc are actually complete or not. people can't seem to agree and it has me wondering if it could just be a discrepancy between samples. i do also find it interesting then, if all of our foods do contain all amino acids as, if i recall correctly, all foods that contain fats tend to contain at least a little of each fat type (omega 3, omega 6, etc). it's interesting to think that, these are possibly the necessary building blocks of all complex life, or at the very least, the most efficient ones to use
Great video! Many thanks for sharing. This just motivates me to keep exercising I tend to focus on a combination of exercises that target or optimize cardiiometabolic health, and preserve lean muscle mass to avoid sarcopenia. These include rowing which targets several muscle groups at once, resistance training using BFR bands, and rucking 10000+ steps using a weighted vest to preserve, maintain bone density, among other things. I also do 1-2 sessions weekly of H.I.I.T. On a side note, related to animal vs plant protein, you may find Simon Hill’s critique/review of Layne Norton’s take away on this. The You Tube Video I am referencing is titled “New Harvard Study: What Are The Best Sources Of Protein For Longevity: Layne Norton & Matthew Nagra”
Sir, could you please do a video on salt? I have looked at a couple of people, like Dr. Dinicolado, and then some vegan youtubers who use a lot of studies and I am not sure what to think. Since I added salt it seemed things became a little better for me. But many times these vegans said that despite feeling good, or looking good, many people have ended up dead. However Dr. Dinicolado's research looks really logical, so I am still using salt but a little curious on to your take..
@@nicknorwitzPhD Sure. The video if for all the deatails! For example I was suprised that we have more than 1.000 different lipids in our body !!! Now I wonder how many we actually have? And an old "wonder of mine" has long been in what form fat is STORED i our body (if it's stored as it come in, some as N6, some as N3, some as MUFA's and some as Saturated fatty acids - or if they are all stored as one general type of fat ??? I have probably watched maybe 800 vids on nutrition, and never stombled into one that explained this. (ps. By my introductory comment, I was also kinds referring to the last bit of the video, where you entered a different subject - a cool subject, that deserved its own video - so I'd prefer 2 videos on 4 minutes, instead of one at 8 minutes that included a "hidden" topic in the second half ... wonder if that made sense). ps. Love your content and your presentation of it. Wish I could have you on "no obligations advisory board" if/when I move onto opening a small 60-student boarding-school (location yet unknown), but wholy trinity of "nutrition, exercise and sleep", will be the three pillars these young people will be brainwashe with haha (besides some kind of formal education too). Best - Henrik.
i have been carnivore since Nov 2023. I don’t get anywhere as sore as i did on any other style of diet. I wish i knew this alone when i was younger as soreness was so unnecessary. I get a little soreness and now i can increase the interval and intensity of each subsequent exercise routine, better gains, especially in the strength area. And, i get to eat until i am satiated.
@@nicknorwitzPhD I saw in a recent interview of yours you are a freak doing pushups.I wonder what would happen to you being vegan and doing pushups. Do you think you could do as many reps¿? Maybe you are like @scienceislove2014 and can handle many reps even without animal protein¿?
I am 74 and was born with cerebral palsy affecting my legs. I do in bed exercises every morning followed by exercises on my vibrational platform followed by a walk with my husband using walking poles and a gait belt. I serve as an inspiration for my "normal" friends and my twice a week exercise instructor! Middle Tennessee Rita ❤
Favorite form of exercise just for exercising itself is weight training. I’ve been doing it a few years. Favorite form of exercise for fun: bicycling--releases your inner eight year old. Favorite exercise for daily habit: walking while exploring new environments whether neighborhoods, nature trails or city scapes. Even though I experimented with carnivore for about eight months, I still found it difficult to attain the 1 gram of protein per pound of body fat due to high satiety of carnivore diet reducing my appetite.
I feel like it's nearly impossible for an average person to get 1.6-1.8g/kg of plant protein from whole foods. The quantity of food they'd need to eat wouldn't be sustainable. Only possible way is if they're heavily supplementing with plant protein powders, but that runs into other issues like cost.
@@nicknorwitzPhD- To beat a dead horse, just because you _can_ doesn’t mean you _should._ I was vegan for ~8 of ~12 years, including ~5 years of raw vegan. I was doing fairly well physically at the time, but it was not sustainable, and I would not recommend it to anyone. This is another n=1, but it works for me (I now alternate between months of carnivore and months of carnivore + salads). While someone on the SAD would benefit by a 3-6 month vegan intervention, there are much better diet interventions to be had.
Can you tell me how many hours of Standing/Walking were switched from being sedentary? The abstract does not have that info. From the pie chart it appears it was several hours (not just one as in moderate/vigorous). For post menopausal women this is encouraging, as no weight loss was involved. The protein part explained something too. Many health sites still recommend breaking up your protein throughout the day. It's good to know that you can have 2 meals with enough protein to satisfy bodily requirements. Thanks for a really interesting video!
Ok Nick your protein analysis differs considerably from that of Dr Don Layman who has spent most of his career studying protein. He finds that a person can not eat enough plants in a day to get the necessary amino acids in proper quantities. So now you have peaked my curiosity.
@@nicknorwitzPhD In his research and published papers he's found that all the essential amino acids are available in plants but in small quantities to the extent it would be all but impossible to eat that much plant food on a daily basis. I have not read every paper he's published however from what I've read he does not appear to have a food bias and like yourself only looks for the facts.
I disagree with your assessment of bioavailability of plant proteins. For those of us that have lived with ileostomies we all know that a very large portion of plant mass ingested is passed through where almost none of the red meat that we eat makes its way out of the small intestine. I suspect that a good portion of the plant protein ends up in the large intestine of most people.
@@nicknorwitzPhD Sorry, like most people I do not consume soy protein isolate. I just have this sensitive nerve that gets fired off with the vegan perspective (not you of course) that spews the false equivalency that we can get our protein from plants and not ruminants. I know that you are not proposing anything like that but that vegan perspective cannot be tolerated especially when it comes to feeding children a proper human diet. World Health Organization (WHO) recommends that children eat animal-based foods like meat, eggs, and dairy products to meet their nutritional needs during the first few years of life. These foods are rich in nutrients that are difficult to get from plant-based foods, such as protein, fatty acids, vitamins, and minerals. They can help reduce deficiencies in iron and zinc, and contribute to bone health, growth, and development.
I stumbled upon a recent clarification on the 1.6g/kg protein rule, noting that this rule applies to lean mass, not total mass. On average, that means that most people should aim for about 1.4g/kg of total mass for optimal supply, or calculate it more precisely based on body fat %.
i believe BMP lipids are associated with senescence through inefficient lysosomal degradation and turnover...and it is known that exercise stimulates protein and organellar turnover in muscle...in other words BMP's are not causal but a marker or effect of aging
Walking has been my exercise of choice since I had knee trouble with running. I do around 3 miles a day, almost every day after a little 20 minute Yoga routine. Vary the speed. 18.5 bmi, excellent numbers. Blame it on exercise. I'm 65. Low carb no sugar. Yay exercise. Eat 6-8 eggs/day to maintain muscle. Would love to know my biomarker story. You confirm or justify my belief in exercise. Going to watch that video! Love your channel...
I prefer hiking up and down hills. Just don't know intensity of the chronic exercises on sports injures. Yes one hour a day is good, however if you injured all the time, it would not be a good thing. My friend told me that she walks in the mountain for 5 or more kilometres a day. Last time I saw her she was limping. More talk on how to exercise without injury for woman over 60 is appreciated. Thank you for all your presentations, very educational and impartial about knowns and unknowns. Good work!
I experienced something similar to your friend. I'm 72, and I ruck up and down a hill almost daily. Over time, my body had trouble recovering, and I found that eating more fixed what was broken. It seems counter-intuitive when trying to lose fat, but increasing my caloric intake allowed me to recover better, lose fat, and gain lean mass.
Nick, when you say plant protein is all essential amino acids are you saying that previous beliefs that plant protein wasn't complete protein is incorrect?
@@nicknorwitzPhD According to WebMD: Incomplete proteins. If the protein you eat doesn’t have all the nine types of amino acids you need to get from food, it’s called an "incomplete protein." Incomplete proteins examples include: Nuts and seeds Whole grains (like brown rice or whole-wheat bread) Vegetables Legumes in the form of lentils, peas, and beans. Is that incorrect?
@@leeumney7675 Yes it is incorrect. Look up amino acid profile of any of those foods and see if you can find a 0 for: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, or valine
@@leeumney7675 You're very welcome Lee. I find it odd that some feel the need to dilute their integrity by playing ball for their "team." I'm perfectly happy saying I prefer to get 99% of my protein from meat, fish, eggs, cheese, yogurt and am not a big fan of tofu. But at the same time acknowledge if someone prefers tofu, tempeh, pea protein, fermented whey-like proteins... then that's just fine. Facts are facts... I try not to be particularly defensive about them
It really does work. I have been working out consistently for more than 10 years. Quit smoking and drinking in 2014. Last test showed my metabolic age as 27. I’m 43 this December.
On encouragement from Ferrigno freedom channel, I took up sprinting as my go to exercise. Embarking on this type of exercise has brought into focus how important the lymphatic system is. Discomfort I thought was muscle pain was totally eliminated by addressing my lymphatic system with massaging before my workout. Will be using my vibration plate to address the lymphatic system as soon as it arrives. I’m hoping it will replace the massage before workout’s. Would be great if you could do a video on the lymphatic system and ways to keep it healthy.
I am 60, 110lb, 5'5". Jogging 45 minutes is the exercise I do almost daily. I am on low carb diet. I am healthy except bone density is -4.8, not on any medication. My doctor is more concerned than I am.
👍Make sure you're getting enough Vit K2 (the MK7 form [MK4 can be made by the body from MK7]). While Vitamin D (plus magnesium) is the fist step in calcium absorption and metabolism, Vit. K2 directs calcium into the bones and away from soft tissues, like your arteries. My spinal surgeon attests that I have "bones of steel" at the same time that I have a cardiac-calcium score of zero; and I'm 70 (and keto, quasi-carnivore).
I think a T/Z score of -4.8 is quite serious. I won't offer you advice, but will say if I were you I'd consider hearing your doc out an again. Wouldn't want you to have a serious fracture.
@@nicknorwitzPhD Thank you❤! My doctor wants to convince me taking medication. I have a good relationship with my doctor. I just don't feel safe with the drugs treating osteoporosis.
Really? Protein Nick I think research on absorption may need more work. If not have a talk with Dr Chaffee and/or Keto Pro and show them where your studies come from to say vegetable protein is even close
Show me your studies then. Feel free to disprove anything I said, which was not plant protein and a group is on par with animal sourced protein, but rather that contains 9EAA and some have high bioavailability scores and can be perfectly sufficient.
@@nicknorwitzPhD that’s what I’m saying Nick it would be great if you talk to these guys. They are completely open like you if common sense, life and science agree
I'm 78 healthy (some KETO/IF) woman with a question: These days I do light weights + some flex and balance exercises EVERY DAY -- I am consistent (definitely get heart rate up and some go almost to failure) -- but my question for Nick or whoever is: I space my exercises throughout the day. Does that work or do I have to so them all in same 30 minutes to get max benefit? TY! (+ yeah, Nick's stuff is always an inspiration.)
Thanks for your fantastic videos. I have a two part question to the ideal protein levels - 1. is it the same for women and men and different ages? 2. I have heard the xgr per kg in all sorts of variations but usually (at least in Australia) - the recommendation is 1.2-1.5 gr per kg of LEAN MASS (your ideal weight without extra fat). Thoughts? thanks
Weight lifting is by far my favorite exercise, lately though with my job situation, I've been doing 90 flights of stairs at work and maintaining 10k steps per day.
My 5am morning routine is to do Classical Stretch: Eccentrics by Miranda Esmond-White. Each 23 minute class is a fill-body workout to increase strength, flexibility and mobility. It is the consistency of being able to do this that is important to me. n=1
My dad, who is about to be 78, is extremely active, he runs for miles with ease. My mom is almost 2 years older and very inactive. Yet my dad looks a whole lot older ( maybe sun exposure?) just my observation. Not scientific obviously.
The thing is, if exercise, healthy diet and good sleep is the secret to longevity, then how come even those centenarians who manage to follow these steps still end up in the clutches of death.
BMP lipids are what we try to make in young cows. We feed them large amounts of food and aggressively minimize they movement. Outcome: delicious fatty American beef. Hypothesis if people eat large quantities of food with little or no movement we will have the same outcome as the meat cows, and this is not good.
Due to multiple health conditions, including balance I can't exercises to increase my HR. I cant lift weights as have numbness in my hands. I can stand and move slowly which i do for half of the day as sitting is painful. I do some physio routines and stretches. It seems I'm doomed to my ageing muscle.
Bmp lipids. Interesting but not of real value to me. I need tests that I can easily order in Canada or the United States to tell if I am doing better or worse. I have my A1C down to 5.0 How low can I go.
Just the fact that you are engaged in the comments means so much. I am a Nutrition Science Major and hv been learning lots from you recently. Great work!
I do quad super sets x 3, push, pull, core, legs, three sets of 10, non stop with a break between each super set 3 days a week at a gym, takes about an hour. The other three days i do walk, pushup, run intervals at a large 40 acre frisbee golf course with my dog of around 3 miles. 58 male, 155lbs, 5' 10", Paleo.
I’ve exercised my whole life at 58 years young, worked outdoors as I continue to do in retirement at my ranch in the summer, plenty of sunshine year round as we snowbird to the south in winter where we join the local gym. Started OMAD carnivore in January, before that low carb OMAD now I’m finally losing that last stubborn 30 lb. of fat that even a little daily carb intake stops.
“Consistency is KING!” (Or non-gendered monarch 👑… I’m not biased)… could even be an elected council of elders… oh, or a President who is also a magic 8 ball 🎱… or Loki God of Stories… what was I talking about?
I don't have a favorite exercise since I never exercise. My least favorite is pushing my car or truck when it breaks down. As for protein I tend to eat 4-6 pounds of meat daily as well as 6 eggs, cheese and yogurt. No plants.
Favorite exercises: Elevated / deficit T-handle squats, deficit deadlift, hip thrusts, elevated front foot split squats, straight leg and bent leg toe presses, slight incline dumbbell bench presses, dumbbell rows, hanging leg raises, past zero degree crunches on a reverse hyper chair, pronated - supinated partial curls to 90 degrees, sprinting up a slight incline 60 yards multiple repititions. Full carnivore with electrolytes and cheese. Equals healthy lean vigor. Thanks Nicholas. :)
This is so interesting!! Thanks for sharing! I’m a 65 yo female, osteoarthritis is taking a wee toll, but I am still doing 20 minutes HIIT on the bike 1x per week, bike or stair step 30-60 minutes every day, and am trying to reinstate ~2 miles of easy walking daily as the hip/knee allow, and strength training 5 days a week, including 2 days of 5x5 push and pull heavy sets. This BMP information strengthens my resolve to keep going with this routine. 115 lbs and consume ~170g protein/ day over 3 meals and 2 snacks. Question, was there any data on whether the exercise the subjects performed targeted a particular zone of cardio? Thanks!!
"This BMP information strengthens my resolve to keep going with this routine." Love it! "[65 y/o] 115 lbs and consume ~170g protein/ day over 3 meals and 2 snacks." Dang! You go!
Hi, Nick, excellent channel. I'm 72 and in good health after a bout with cancer. My primary exercise is something I call a kettlebell ruck. It's rucking with a kettlebell acting as a loaded carry. I can't imagine a safer or more functional exercise. Humans are designed to hike and carry $hit around. It's what we do best. I wear an Apple watch and can exercise LISS or HIT at varying speeds. All in all, it's a great exercise. I climb most weekends and do some kettlebells for strength a couple of times a week, but the kettlebell ruck is my daily go-to exercise.
I propose that exercising humans should power electricity generators in the future…instead of wasting all that flippin’ energy!…Either that or do a manual job!
I’d like to see a deeper dive into proteins and amino acids in plant vs meat sources. My understanding is in 100g of steak there is a significant difference in protein content, roughly 26g in steak and 4g in quinoa. The amino acid quantities are also lower. Quinoa contains anti-nutritional factors, such as saponins, phylates, oxalates, and tannins. These can impact protein and amino acid absorption. Quinoa can also impact the absorption of other nutrients as well, calcium, iron, zinc and calcium.
I don't have a vigorous exercise schedule, I hate it to the core, all I do is hiking or long walks, and no this video doesn't change my view on exercise, I still hate it, it makes me sick and tired for the rest of the day, frankly I would rather die and die young than to waste my time doing something I hate.
If you exercise, the numbers on these lipids with certain letters goes down. Okay. But what does that actually mean? How is it ACTUALLY helping? Does lowering those BMP cause people to live longer or something else significant?
It could be causal. It could be a marker of aging. The data are consistent with the general consensus (common assumption?) exercise is good for healthspan and lifespan.
@@nicknorwitzPhD I wasn't trying to imply that exercise hasn't already been shown to improve health. I've never heard of these BMP lipids and was curious about their direct link to health or harm. A quick google search says an increase in BMP lipids is associated with an increase in infection and disease.
I do a light jog every day, well actually 2x/day &, occasionally, I will do sprints in between the light jogging. Also do squats w/ calf & ankle strengthening exercises 3x to 4x per week for balance (b/c I’m old).
I’m 71 years old and have been running for over 50 years. I also do weight training 3-4 days a week. I ruck at least once a week. I started increasing my protein intake a few years ago. I’m trying to hit the 1.6 per kg of body weight. I’m using a whey protein supplement. I’m also a LMHR. I started taking L-citrulline after watching your video. I was diagnosed with osteoporosis about 2 years ago. On Fosamax and figure the citrulline might help. In summer I kayak 3-5 miles 2 times a week.
Cycling, on and off-road, are the fave exercises of this 69 year old. I ride 20-40 km, with 300-900 meters vertical gain, threw times a week, about 400 km a month. I ride a Specialized Vado SL 4, which is a low-powered, relatively light (15 kg) ebike. My heart rate averages 130-135, though that includes downhill. On flats and uphill portions, it's more typically 140-160. I monitor my rides with my Garmin watch, which claims for me a VO2 max of 52 and endurance score currently of 6200+, which Garmin generously puts me into an 'elite' category for my age. Speaking of Garmin and age, the watch also, FWIW, claims for me a physiological age of 57. During the off-season, I walk/run on a treadmill, use a rowing machine, and year-round do pushups and chinups. While such numbers look persuasive, 25 years ago I exercised less yet had a lab-tested VO2 max of 62. So age is taking its toll.
@@darringrey4329 To go further and higher. You appear to be assuming, incorrectly, that one cannot exercise at a high level on an ebike. Both my heart rate level during rides and my VO2max progress belie that belief. If my Garmin watch is to be believed, my VO2max is in the top three percent for my age group and my Endurance Score is at the top, 'Elite', level. But the main reason I ride ebikes (mtb and road/hybrid) is that they allow me to cover more terrain with less effort. Perhaps you've not noticed, but most riders in my age range now ride ebikes. Not because they are unfit, but because they recognize the same benefits as I do. So the real question is, why not ride an ebike?
@@nicknorwitzPhD That 'Elite' is a bit of a joke on Garmin's part. I marvel at people not much younger than me who regularly do twice as much on Amish bikes (non ebikes).
My favorite form of exercising is Dance Aerobics...luv 2 dance.... Zumba type, but any kind of dance using a background of metal, R&B; Soul, Pop music using differing BPM during a session so its not steady state (110-170up BPM. (AeroAerobics). I also do a great deal of QiGong for Resistance & Body Weight. I'm exercising/working out (I call them JoyUps) minimum 5 days a week and more than likely 7 days. You can never dance too much
This is what is so frustrating about doing nutrition research. You say spreading out protein throughout the day is not necessary. Barry Sears says your body can’t use more than 30g in a meal. You are both smart. Well educated. And you say the opposite of each other. It’s frustrating for sure for the layman.
The best video are the shortest. We are busy. If you want us to stop and window shop your channel, 45 minutes is about all I can allow in a busy hectic work week. Surely it can all be covered in a time frame much shorter. Ty Dr. Norwitz. Keep the heigh quality videos coming.
You ever try a vegetarian or vegan-keto diet and how it impacts your various biomarkers? If you were to end up in a bizarro-vegan world where vegans succeed in eliminating meat-based diets, would you basically die for lack of animal products? (Given your unique health challenges)
I’m 68, walk for 30 mins (2 miles) every morning. Every other morning i do 2 to 3 100m wind sprints towards the end of the walk. Been on Carnivore diet for 11 months and the combination of exercise and this species appropriate diet have produced amazing improvement in my metabolic health.
I´m 62 and have at least two kettlebell sessions of 30 to 45 min. a week plus the rest of the days I swing a macebell for half an hour and do one mountain hike a week on sundays. WOuld like to increase the kettlebell sessions but due to stubborn gut and PMR autoimmune issues it´s not possible.....for now .
It is an indisputable fact that animal proteins are more bioavailable and absorbable than plant proteins generally speaking. However, whether eating plant proteins vs animal proteins produces better outcomes in human health in the long run is an open question.
I have Rheumatoid Arthritis and find strength training helps a lot. I find it difficult to figure out the protein amount in meat. Is there a simple formula? I follow a carnivore diet with high fat. I am pretty strict but will deviate from time to time. I found that I was developing a fear of food and that it is not good for stress!
![I'm TOO OLD to Build Muscle? with Dr. Sean O'Mara [Get faster at Any Age]](/img/n.gif)
I'm 69. Walking is my favorite exercise. I was walking five miles, but I fell in a hole, and wrecked my knee. That was last year. I'm walking again, but only one and a half miles four days right now, I'm going to be increasing this soon to two miles, and every couple weeks I will continue to increase the distance until I get back to four or five miles five days a week.
Good on you! Injuries suck! Sorry that happened.
It is a good time to keep in mind that state of our mind that doesn't depend on anything external to be in touch with supreme bliss
You can consider getting a recumbent bike and cycle in the comfort of your home.
If God didn't want us to move He would have given us roots, not legs.
I have wheels
Some toenails though...
Thanks for the great info! I appreciate the way you break these studies down for us and give real world potentials for us.
My favorite moderate exercise is cross country skiing in the winter and hiking/trail clearing and maintenance in the other seasons.
I've always wanted to cross country ski and never have... I should.
@@nicknorwitzPhD it is a great way to enjoy the outdoors and the trails in the winter, and good exercise too.
Great Video, good Info! Makes me feel even better about my exercise regimen.
Great to hear!
Very good video. I wish social media creators would emphasize more on exercise rather than nutrition and diet.
It is cardio and strength training that prevent sarcopenia, osteoporosis and other aging issues. Diet is useless on its own
Upper body & core (every 3 days, 5 years now): complete cold shower, then, pull-ups, inverted push-ups, regular push ups, lower body-ups high overhead, planks, drunken climbers, dips, hang. Aside from needing a pull-up bar (or whatever), they are all body weight exercises, do them anywhere. Mutzel: cold, then exercise -> build more muscle, first thing in the morning when testosterone levels are highest. 20m.
Great content!
Thanks!
Kettlebell juggling. The kinesthetic puzzles are so interesting I don't even notice that I'm exercising.
"Kettlebell juggling" this is new to me! Must try!
i would like to know where the comment on all plant proteins containing all essential amino acids comes from as i've seen differently in my research.
if this is true, i feel it would be important information to share since many people are describing plant proteins, at least on an individual basis, as "incomplete" sources
" i've seen differently in my research." -- okay... show me... find me a whole food plant protein source missing an essential amino acid.
@@nicknorwitzPhD so i think part of my error is from seeing a lot about complete and incomplete protein sources and occasionally, some graphs would omit the amino acid values that were insignificant. but i think i see where i went wrong. it's not that they don't contain all the amino acids, just that many plants are "incomplete" because they do not provide a significant amount of one or more amino acids.
i suppose this also explains why i keep getting conflicted results on whether things like soy, quinoa, etc are actually complete or not. people can't seem to agree and it has me wondering if it could just be a discrepancy between samples.
i do also find it interesting then, if all of our foods do contain all amino acids as, if i recall correctly, all foods that contain fats tend to contain at least a little of each fat type (omega 3, omega 6, etc). it's interesting to think that, these are possibly the necessary building blocks of all complex life, or at the very least, the most efficient ones to use
Great video! Many thanks for sharing. This just motivates me to keep exercising I tend to focus on a combination of exercises that target or optimize cardiiometabolic health, and preserve lean muscle mass to avoid sarcopenia. These include rowing which targets several muscle groups at once, resistance training using BFR bands, and rucking 10000+ steps using a weighted vest to preserve, maintain bone density, among other things. I also do 1-2 sessions weekly of H.I.I.T. On a side note, related to animal vs plant protein, you may find Simon Hill’s critique/review of Layne Norton’s take away on this. The You Tube Video I am referencing is titled “New Harvard Study: What Are The Best Sources Of Protein For Longevity: Layne Norton & Matthew Nagra”
Sir, could you please do a video on salt? I have looked at a couple of people, like Dr. Dinicolado, and then some vegan youtubers who use a lot of studies and I am not sure what to think. Since I added salt it seemed things became a little better for me. But many times these vegans said that despite feeling good, or looking good, many people have ended up dead. However Dr. Dinicolado's research looks really logical, so I am still using salt but a little curious on to your take..
also, some chinese centenarians were featured on a book. These people mainly lived to 100 plus, and they said protein as 10%, what do you think?
Comment on format: I prefer that I can read in the headline, what’s in the video!
StayCurious though 😉
@@nicknorwitzPhD Sure. The video if for all the deatails! For example I was suprised that we have more than 1.000 different lipids in our body !!! Now I wonder how many we actually have? And an old "wonder of mine" has long been in what form fat is STORED i our body (if it's stored as it come in, some as N6, some as N3, some as MUFA's and some as Saturated fatty acids - or if they are all stored as one general type of fat ??? I have probably watched maybe 800 vids on nutrition, and never stombled into one that explained this. (ps. By my introductory comment, I was also kinds referring to the last bit of the video, where you entered a different subject - a cool subject, that deserved its own video - so I'd prefer 2 videos on 4 minutes, instead of one at 8 minutes that included a "hidden" topic in the second half ... wonder if that made sense). ps. Love your content and your presentation of it. Wish I could have you on "no obligations advisory board" if/when I move onto opening a small 60-student boarding-school (location yet unknown), but wholy trinity of "nutrition, exercise and sleep", will be the three pillars these young people will be brainwashe with haha (besides some kind of formal education too). Best - Henrik.
Hi Nicholas.. Will these type of fats be different for aging mice if they change their diet ??
What do you recommend? Bacon and Eggs?
Kettlebell :)
When I ate vegan a single set of pushups left me sore for a week. No matter what kind of vegetal proteins I mixed, I never recovered well
n = 1 matter IMHO
i have been carnivore since Nov 2023. I don’t get anywhere as sore as i did on any other style of diet. I wish i knew this alone when i was younger as soreness was so unnecessary. I get a little soreness and now i can increase the interval and intensity of each subsequent exercise routine, better gains, especially in the strength area. And, i get to eat until i am satiated.
Well ... that's just you I guess..
I'm vegan and this way of eating helps me heal faster!
@@scienceislove2014 I'm happy for you :). Whatever works best for you :).
@@nicknorwitzPhD I saw in a recent interview of yours you are a freak doing pushups.I wonder what would happen to you being vegan and doing pushups. Do you think you could do as many reps¿? Maybe you are like @scienceislove2014 and can handle many reps even without animal protein¿?
I am 74 and was born with cerebral palsy affecting my legs. I do in bed exercises every morning followed by exercises on my vibrational platform followed by a walk with my husband using walking poles and a gait belt. I serve as an inspiration for my "normal" friends and my twice a week exercise instructor! Middle Tennessee Rita ❤
Love this. You're incredible!
Favorite form of exercise just for exercising itself is weight training. I’ve been doing it a few years. Favorite form of exercise for fun: bicycling--releases your inner eight year old. Favorite exercise for daily habit: walking while exploring new environments whether neighborhoods, nature trails or city scapes. Even though I experimented with carnivore for about eight months, I still found it difficult to attain the 1 gram of protein per pound of body fat due to high satiety of carnivore diet reducing my appetite.
Go Rita!!!! ❤
I feel like it's nearly impossible for an average person to get 1.6-1.8g/kg of plant protein from whole foods. The quantity of food they'd need to eat wouldn't be sustainable. Only possible way is if they're heavily supplementing with plant protein powders, but that runs into other issues like cost.
Why would anyone Eat PLANTS , When you have Plenty of Meat to eat
@@paulhailey2537 Years of non-stop propaganda.
@@rl9702 Yep , your Right 👍
Isn't for everyone. Isn't for me. But can it be done? Yes.
@@nicknorwitzPhD- To beat a dead horse, just because you _can_ doesn’t mean you _should._
I was vegan for ~8 of ~12 years, including ~5 years of raw vegan. I was doing fairly well physically at the time, but it was not sustainable, and I would not recommend it to anyone. This is another n=1, but it works for me (I now alternate between months of carnivore and months of carnivore + salads).
While someone on the SAD would benefit by a 3-6 month vegan intervention, there are much better diet interventions to be had.
Brisk walking up and down hills; resistance bands; core building. FWIW, I'm 78 years old.
Good on ya! That's awesome!
Can you tell me how many hours of Standing/Walking were switched from being sedentary? The abstract does not have that info. From the pie chart it appears it was several hours (not just one as in moderate/vigorous). For post menopausal women this is encouraging, as no weight loss was involved. The protein part explained something too. Many health sites still recommend breaking up your protein throughout the day. It's good to know that you can have 2 meals with enough protein to satisfy bodily requirements. Thanks for a really interesting video!
This information would be helpful. I wish more people would discuss IGF-1 and cancer re: protein intake.
Ok Nick your protein analysis differs considerably from that of Dr Don Layman who has spent most of his career studying protein. He finds that a person can not eat enough plants in a day to get the necessary amino acids in proper quantities. So now you have peaked my curiosity.
I was thinking this too.
In theory it’s possible.
In reality hardly doable.
"He finds" ... what exactly does this mean?
@@nicknorwitzPhD In his research and published papers he's found that all the essential amino acids are available in plants but in small quantities to the extent it would be all but impossible to eat that much plant food on a daily basis. I have not read every paper he's published however from what I've read he does not appear to have a food bias and like yourself only looks for the facts.
@@johntatman9168 Reference?
I disagree with your assessment of bioavailability of plant proteins. For those of us that have lived with ileostomies we all know that a very large portion of plant mass ingested is passed through where almost none of the red meat that we eat makes its way out of the small intestine. I suspect that a good portion of the plant protein ends up in the large intestine of most people.
I said plant proteins on the whole were less bioavailable. But are you downing soy protein isolate?
@@nicknorwitzPhD Sorry, like most people I do not consume soy protein isolate. I just have this sensitive nerve that gets fired off with the vegan perspective (not you of course) that spews the false equivalency that we can get our protein from plants and not ruminants. I know that you are not proposing anything like that but that vegan perspective cannot be tolerated especially when it comes to feeding children a proper human diet. World Health Organization (WHO) recommends that children eat animal-based foods like meat, eggs, and dairy products to meet their nutritional needs during the first few years of life. These foods are rich in nutrients that are difficult to get from plant-based foods, such as protein, fatty acids, vitamins, and minerals. They can help reduce deficiencies in iron and zinc, and contribute to bone health, growth, and development.
Exercise in king!
Then what’s Queen?
@@nicknorwitzPhDNapping
Definitely, I'm encouraged to exercise more!
GREAT!
@@nicknorwitzPhD
Shirtless nick... 🥵😅
I stumbled upon a recent clarification on the 1.6g/kg protein rule, noting that this rule applies to lean mass, not total mass. On average, that means that most people should aim for about 1.4g/kg of total mass for optimal supply, or calculate it more precisely based on body fat %.
I was wondering about this. Total weight or lean mass?
Hello Dr. O’Mara! MRIs for everyone!
I wish...
i believe BMP lipids are associated with senescence through inefficient lysosomal degradation and turnover...and it is known that exercise stimulates protein and organellar turnover in muscle...in other words BMP's are not causal but a marker or effect of aging
I didn't say they were causal. I said again lipid signature.
Yes, I will exercise more from now on. Thank you!
GREAT!
I am 81, I find short distance max speed sprinting is the best over all ex
Go you!!!!
Please discuss Cystatin C vs Creatinine
Cystatin C generally regarded as better bc not skewed by things like muscle mass
Walking has been my exercise of choice since I had knee trouble with running. I do around 3 miles a day, almost every day after a little 20 minute Yoga routine. Vary the speed. 18.5 bmi, excellent numbers. Blame it on exercise. I'm 65. Low carb no sugar. Yay exercise. Eat 6-8 eggs/day to maintain muscle. Would love to know my biomarker story. You confirm or justify my belief in exercise. Going to watch that video! Love your channel...
I prefer hiking up and down hills. Just don't know intensity of the chronic exercises on sports injures. Yes one hour a day is good, however if you injured all the time, it would not be a good thing. My friend told me that she walks in the mountain for 5 or more kilometres a day. Last time I saw her she was limping. More talk on how to exercise without injury for woman over 60 is appreciated. Thank you for all your presentations, very educational and impartial about knowns and unknowns. Good work!
I experienced something similar to your friend. I'm 72, and I ruck up and down a hill almost daily. Over time, my body had trouble recovering, and I found that eating more fixed what was broken. It seems counter-intuitive when trying to lose fat, but increasing my caloric intake allowed me to recover better, lose fat, and gain lean mass.
Okay, so you've convinced me. I will get back to my walking and bidy weight exercises. Gotta keep this 67 yr old body from degenerating.
Yippee 🥳
What about literally burning the fat? Would the cell still be storing BMP after being emptied of stored fuel?
I've lost 110 lbs in 8 months with a Carnivore Diet while laying in my Recliner without any Exercise
Nick, when you say plant protein is all essential amino acids are you saying that previous beliefs that plant protein wasn't complete protein is incorrect?
Find me one that doesn't have all 9 EAA
@@nicknorwitzPhD According to WebMD:
Incomplete proteins. If the protein you eat doesn’t have all the nine types of amino acids you need to get from food, it’s called an "incomplete protein." Incomplete proteins examples include:
Nuts and seeds
Whole grains (like brown rice or whole-wheat bread)
Vegetables
Legumes in the form of lentils, peas, and beans.
Is that incorrect?
@@leeumney7675 Yes it is incorrect. Look up amino acid profile of any of those foods and see if you can find a 0 for: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, or valine
@@nicknorwitzPhD interesting, thanks for clearing that up, that's why I like your videos and style, no nonsense and honest.
Thanks
@@leeumney7675 You're very welcome Lee. I find it odd that some feel the need to dilute their integrity by playing ball for their "team." I'm perfectly happy saying I prefer to get 99% of my protein from meat, fish, eggs, cheese, yogurt and am not a big fan of tofu. But at the same time acknowledge if someone prefers tofu, tempeh, pea protein, fermented whey-like proteins... then that's just fine. Facts are facts... I try not to be particularly defensive about them
Climbing stairs, 13 flights, may not my favorite but a good gain for the buck. Nice job Nick! ❤ it.
I like stairs… I know … unpopular opinion. Keep climbing 🧗
It really does work. I have been working out consistently for more than 10 years. Quit smoking and drinking in 2014. Last test showed my metabolic age as 27. I’m 43 this December.
On encouragement from Ferrigno freedom channel, I took up sprinting as my go to exercise. Embarking on this type of exercise has brought into focus how important the lymphatic system is. Discomfort I thought was muscle pain was totally eliminated by addressing my lymphatic system with massaging before my workout. Will be using my vibration plate to address the lymphatic system as soon as it arrives. I’m hoping it will replace the massage before workout’s. Would be great if you could do a video on the lymphatic system and ways to keep it healthy.
I am 60, 110lb, 5'5". Jogging 45 minutes is the exercise I do almost daily. I am on low carb diet. I am healthy except bone density is -4.8, not on any medication. My doctor is more concerned than I am.
👍Make sure you're getting enough Vit K2 (the MK7 form [MK4 can be made by the body from MK7]). While Vitamin D (plus magnesium) is the fist step in calcium absorption and metabolism, Vit. K2 directs calcium into the bones and away from soft tissues, like your arteries. My spinal surgeon attests that I have "bones of steel" at the same time that I have a cardiac-calcium score of zero; and I'm 70 (and keto, quasi-carnivore).
I think a T/Z score of -4.8 is quite serious. I won't offer you advice, but will say if I were you I'd consider hearing your doc out an again. Wouldn't want you to have a serious fracture.
@@EduardQualls Thank you❤! I have been taking 500mg calcium and 500 magnesium, 10mg Carlson K2 , 5000iu D3, 1g vitamin C daily.
@@nicknorwitzPhD Thank you❤! My doctor wants to convince me taking medication. I have a good relationship with my doctor. I just don't feel safe with the drugs treating osteoporosis.
Really? Protein Nick I think research on absorption may need more work. If not have a talk with Dr Chaffee and/or Keto Pro and show them where your studies come from to say vegetable protein is even close
Show me your studies then. Feel free to disprove anything I said, which was not plant protein and a group is on par with animal sourced protein, but rather that contains 9EAA and some have high bioavailability scores and can be perfectly sufficient.
@@nicknorwitzPhD that’s what I’m saying Nick it would be great if you talk to these guys. They are completely open like you if common sense, life and science agree
3 days a week , 20 min slow reps to failure, 2 days a week 2 sets of jumping jacks to failure (225‐250). 2 days just rest.
climbing up an endless hill at around 3.5mph at a 15 degree incline for about 15 minutes 2x/week. Then long walks at around 3 mph 3-4x/week.
I'm 78 healthy (some KETO/IF) woman with a question: These days I do light weights + some flex and balance exercises EVERY DAY -- I am consistent (definitely get heart rate up and some go almost to failure) -- but my question for Nick or whoever is: I space my exercises throughout the day. Does that work or do I have to so them all in same 30 minutes to get max benefit? TY! (+ yeah, Nick's stuff is always an inspiration.)
Protein calculation: based on total weight or lean body mass? This is a big difference for obese people.
Thanks for your fantastic videos. I have a two part question to the ideal protein levels - 1. is it the same for women and men and different ages? 2. I have heard the xgr per kg in all sorts of variations but usually (at least in Australia) - the recommendation is 1.2-1.5 gr per kg of LEAN MASS (your ideal weight without extra fat). Thoughts? thanks
My favorite form of moderate-vigorous exercise is brisk walking with my dogs or the treadmill on an incline.
Weight lifting is by far my favorite exercise, lately though with my job situation, I've been doing 90 flights of stairs at work and maintaining 10k steps per day.
65 yom, walk 3 miles daily, Dr. O’Mara’s sprints 4 days/week. (Stopped long distance running.)
My 5am morning routine is to do Classical Stretch: Eccentrics by Miranda Esmond-White. Each 23 minute class is a fill-body workout to increase strength, flexibility and mobility. It is the consistency of being able to do this that is important to me. n=1
My dad, who is about to be 78, is extremely active, he runs for miles with ease. My mom is almost 2 years older and very inactive. Yet my dad looks a whole lot older ( maybe sun exposure?) just my observation. Not scientific obviously.
I've heard the way they calculate plant protein overestimates the total protein. Might want to allow for that.
By not eating at the RDA of 0.8 g/kg? Yes, I agree. I made that point.
@@nicknorwitzPhD I remember you talked about bioavailability? Is that what you’re referring to?
The thing is, if exercise, healthy diet and good sleep is the secret to longevity, then how come even those centenarians who manage to follow these steps still end up in the clutches of death.
BMP lipids are what we try to make in young cows. We feed them large amounts of food and aggressively minimize they movement. Outcome: delicious fatty American beef. Hypothesis if people eat large quantities of food with little or no movement we will have the same outcome as the meat cows, and this is not good.
Due to multiple health conditions, including balance I can't exercises to increase my HR. I cant lift weights as have numbness in my hands.
I can stand and move slowly which i do for half of the day as sitting is painful. I do some physio routines and stretches. It seems I'm doomed to my ageing muscle.
Bmp lipids. Interesting but not of real value to me. I need tests that I can easily order in Canada or the United States to tell if I am doing better or worse. I have my A1C down to 5.0 How low can I go.
Is BMP responsible for the signal impedence to muscles that make muscles resistant to use protein to its fullest in muscle building??
Plant protein is far from ideal, from what I have read in the last few years
I didn't say it was per se
Just the fact that you are engaged in the comments means so much. I am a Nutrition Science Major and hv been learning lots from you recently. Great work!
I do quad super sets x 3, push, pull, core, legs, three sets of 10, non stop with a break between each super set 3 days a week at a gym, takes about an hour. The other three days i do walk, pushup, run intervals at a large 40 acre frisbee golf course with my dog of around 3 miles. 58 male, 155lbs, 5' 10", Paleo.
Kicking Butt!
I like to walk barefoot on the wet sand at the beach. The wind, waves sand, sun, and clouds calm me down.
I’ve exercised my whole life at 58 years young, worked outdoors as I continue to do in retirement at my ranch in the summer, plenty of sunshine year round as we snowbird to the south in winter where we join the local gym. Started OMAD carnivore in January, before that low carb OMAD now I’m finally losing that last stubborn 30 lb. of fat that even a little daily carb intake stops.
“Consistency is KING!” (Or non-gendered monarch 👑… I’m not biased)… could even be an elected council of elders… oh, or a President who is also a magic 8 ball 🎱… or Loki God of Stories… what was I talking about?
@@nicknorwitzPhD you gotta do a collab with The Vegetable Police! Lol
@@nicknorwitzPhDhahaha “or non gender monarc” 😂😂
@@andrewrivera4029Oh you're a Vegetable Police fan too! Isn't he crazy and hilarious.
I do lots of walking with the dog, hot yoga and swimming. At 58 I don't look it or feel that it.
I love swimming, and is even better if I can swim in the sea instead of the swimming-pool
I don't have a favorite exercise since I never exercise. My least favorite is pushing my car or truck when it breaks down. As for protein I tend to eat 4-6 pounds of meat daily as well as 6 eggs, cheese and yogurt. No plants.
You never exercise? How sad. Why?
@@nicknorwitzPhD I hate gyms, and I work physically outdoors most of the time. No desire to "workout"
Favorite exercises: Elevated / deficit T-handle squats, deficit deadlift, hip thrusts, elevated front foot split squats, straight leg and bent leg toe presses, slight incline dumbbell bench presses, dumbbell rows, hanging leg raises, past zero degree crunches on a reverse hyper chair, pronated - supinated partial curls to 90 degrees, sprinting up a slight incline 60 yards multiple repititions. Full carnivore with electrolytes and cheese. Equals healthy lean vigor. Thanks Nicholas. :)
"and cheese" - love it!
Kung Fu. I am a pacifist who was not supposed to live to 18 but a Dr. said to do Yoga and Martial Arts. I love them and am in my 60's.
Awesome! Love to hear it... remind me not to mess with you ;)
This is so interesting!! Thanks for sharing! I’m a 65 yo female, osteoarthritis is taking a wee toll, but I am still doing 20 minutes HIIT on the bike 1x per week, bike or stair step 30-60 minutes every day, and am trying to reinstate ~2 miles of easy walking daily as the hip/knee allow, and strength training 5 days a week, including 2 days of 5x5 push and pull heavy sets. This BMP information strengthens my resolve to keep going with this routine. 115 lbs and consume ~170g protein/ day over 3 meals and 2 snacks. Question, was there any data on whether the exercise the subjects performed targeted a particular zone of cardio? Thanks!!
"This BMP information strengthens my resolve to keep going with this routine." Love it!
"[65 y/o] 115 lbs and consume ~170g protein/ day over 3 meals and 2 snacks." Dang! You go!
65 years old. Daily walk outside. Both uphill and downhill, (Although I prefer flat surfaces.)
Go Joni!!!
I liked this video format especially the part with suggestions at the end. Keep it up!!!
Thanks!
Hi, Nick, excellent channel. I'm 72 and in good health after a bout with cancer. My primary exercise is something I call a kettlebell ruck. It's rucking with a kettlebell acting as a loaded carry. I can't imagine a safer or more functional exercise. Humans are designed to hike and carry $hit around. It's what we do best. I wear an Apple watch and can exercise LISS or HIT at varying speeds. All in all, it's a great exercise. I climb most weekends and do some kettlebells for strength a couple of times a week, but the kettlebell ruck is my daily go-to exercise.
That’s awesome 👏. Good for you!
Hey Dr. Norwitz, my favorite moderate exercise is jogging, great evaluation by the way Thanks : )
My pleasure!😇
Swimming is my favorite exercise but I also walk a lot. I do squats and pushups throughout the day. Everything totals an hour per day.
Sounds great!
Wondering about protein intake. 1.6 grams/kg of body weight, does that mean total body weight or lean mass body weight?
YMMV... I tend towards total body weight... easier... unless you have a DXA access
I propose that exercising humans should power electricity generators in the future…instead of wasting all that flippin’ energy!…Either that or do a manual job!
Have you seen the Matrix?
I’d like to see a deeper dive into proteins and amino acids in plant vs meat sources.
My understanding is in 100g of steak there is a significant difference in protein content, roughly 26g in steak and 4g in quinoa. The amino acid quantities are also lower.
Quinoa contains anti-nutritional factors, such as saponins, phylates, oxalates, and tannins. These can impact protein and amino acid absorption. Quinoa can also impact the absorption of other nutrients as well, calcium, iron, zinc and calcium.
Don't remember the last time I ate quinoa. Steak, however... let me grab my napkin
73 yr old lady : swim 4 km/week, walk 5-10 km/day…never felt better
Awesome 👏
but isn’t the problem with soy protein, is that, 80%+ of soy is GMO
Please elaborate on your concerns
Have you post a ab workout?
An interesting hypothesis is that exercise also has cancer-protective effects in that it shears tumorous cells apart!
Citation? I'm skeptical that's the MOA...
@@nicknorwitzPhD I believe it was a recent Nick V (Physionic) video. It's a proposed MOA, not a proven MOA.
I don't have a vigorous exercise schedule, I hate it to the core, all I do is hiking or long walks, and no this video doesn't change my view on exercise, I still hate it, it makes me sick and tired for the rest of the day, frankly I would rather die and die young than to waste my time doing something I hate.
Hahaha... I think you're heads and tails ahead of most people :).
Do you guys regularly test your Cystatin C to make sure you are safe eating a lot of protein? Would you recommend it?
you may listen to Dr Sarah Huen. She is a Nephrologist and talks about protein and kidneys It is on low carb down under
I listen to videos as I walk 5 miles a day. Can’t sit and watch the screen.
Keep moving then :).
How dare these fat phobic researchers label the women in the trial overweight 😉
Labeling of persons w overweight/obesity is a constant controversy. We can be empathetic and acknowledge health challenges at the same time
If you exercise, the numbers on these lipids with certain letters goes down. Okay. But what does that actually mean? How is it ACTUALLY helping? Does lowering those BMP cause people to live longer or something else significant?
It could be causal. It could be a marker of aging. The data are consistent with the general consensus (common assumption?) exercise is good for healthspan and lifespan.
@@nicknorwitzPhD
I wasn't trying to imply that exercise hasn't already been shown to improve health. I've never heard of these BMP lipids and was curious about their direct link to health or harm. A quick google search says an increase in BMP lipids is associated with an increase in infection and disease.
Favourite exercise: swimming, advanced Yoga, walking 🤗
What makes it advanced? And I like the “u” ;)
@@nicknorwitzPhD It's advanced when you are no longer a beginner 😊
When you can do some "advanced asanas".
I do a light jog every day, well actually 2x/day &, occasionally, I will do sprints in between the light jogging. Also do squats w/ calf & ankle strengthening exercises 3x to 4x per week for balance (b/c I’m old).
I’m 71 years old and have been running for over 50 years. I also do weight training 3-4 days a week. I ruck at least once a week.
I started increasing my protein intake a few years ago. I’m trying to hit the 1.6 per kg of body weight. I’m using a whey protein supplement.
I’m also a LMHR.
I started taking L-citrulline after watching your video. I was diagnosed with osteoporosis about 2 years ago. On Fosamax and figure the citrulline might help.
In summer I kayak 3-5 miles 2 times a week.
Cycling, on and off-road, are the fave exercises of this 69 year old. I ride 20-40 km, with 300-900 meters vertical gain, threw times a week, about 400 km a month. I ride a Specialized Vado SL 4, which is a low-powered, relatively light (15 kg) ebike. My heart rate averages 130-135, though that includes downhill. On flats and uphill portions, it's more typically 140-160.
I monitor my rides with my Garmin watch, which claims for me a VO2 max of 52 and endurance score currently of 6200+, which Garmin generously puts me into an 'elite' category for my age. Speaking of Garmin and age, the watch also, FWIW, claims for me a physiological age of 57.
During the off-season, I walk/run on a treadmill, use a rowing machine, and year-round do pushups and chinups.
While such numbers look persuasive, 25 years ago I exercised less yet had a lab-tested VO2 max of 62. So age is taking its toll.
Age is the great equalizer. But Sounds like you're doing incredible! "Elite"
E bike ???? Why would you do that
@@darringrey4329 To go further and higher.
You appear to be assuming, incorrectly, that one cannot exercise at a high level on an ebike. Both my heart rate level during rides and my VO2max progress belie that belief.
If my Garmin watch is to be believed, my VO2max is in the top three percent for my age group and my Endurance Score is at the top, 'Elite', level. But the main reason I ride ebikes (mtb and road/hybrid) is that they allow me to cover more terrain with less effort. Perhaps you've not noticed, but most riders in my age range now ride ebikes. Not because they are unfit, but because they recognize the same benefits as I do.
So the real question is, why not ride an ebike?
@@nicknorwitzPhD That 'Elite' is a bit of a joke on Garmin's part. I marvel at people not much younger than me who regularly do twice as much on Amish bikes (non ebikes).
Us usual, you are an amazing educator.
I appreciate that!
My favorite form of exercising is Dance Aerobics...luv 2 dance.... Zumba type, but any kind of dance using a background of metal, R&B; Soul, Pop music using differing BPM during a session so its not steady state (110-170up BPM. (AeroAerobics). I also do a great deal of QiGong for Resistance & Body Weight. I'm exercising/working out (I call them JoyUps) minimum 5 days a week and more than likely 7 days. You can never dance too much
Frisbee!! 😀
This is what is so frustrating about doing nutrition research. You say spreading out protein throughout the day is not necessary. Barry Sears says your body can’t use more than 30g in a meal. You are both smart. Well educated. And you say the opposite of each other. It’s frustrating for sure for the layman.
Well, here are some data for you to contemplate first hand then: www.cell.com/cell-reports-medicine/fulltext/S2666-3791(23)00540-2
@@nicknorwitzPhD “during recovery from exercise”?
The best video are the shortest. We are busy. If you want us to stop and window shop your channel, 45 minutes is about all I can allow in a busy hectic work week. Surely it can all be covered in a time frame much shorter. Ty Dr. Norwitz. Keep the heigh quality videos coming.
You ever try a vegetarian or vegan-keto diet and how it impacts your various biomarkers? If you were to end up in a bizarro-vegan world where vegans succeed in eliminating meat-based diets, would you basically die for lack of animal products? (Given your unique health challenges)
I’m 68, walk for 30 mins (2 miles) every morning. Every other morning i do 2 to 3 100m wind sprints towards the end of the walk. Been on Carnivore diet for 11 months and the combination of exercise and this species appropriate diet have produced amazing improvement in my metabolic health.
I´m 62 and have at least two kettlebell sessions of 30 to 45 min. a week plus the rest of the days I swing a macebell for half an hour and do one mountain hike a week on sundays. WOuld like to increase the kettlebell sessions but due to stubborn gut and PMR autoimmune issues it´s not possible.....for now .
My favorite exercise is walking trails with my dog, currently have a foot injury preventing.
What's wrong with hopping ;) ... sorry about your injury
@@nicknorwitzPhD 🤣
Diet is more important than exercise!
In what respect?
Cool video
Thanks 🙏🏻
It is an indisputable fact that animal proteins are more bioavailable and absorbable than plant proteins generally speaking. However, whether eating plant proteins vs animal proteins produces better outcomes in human health in the long run is an open question.
I have Rheumatoid Arthritis and find strength training helps a lot. I find it difficult to figure out the protein amount in meat. Is there a simple formula? I follow a carnivore diet with high fat. I am pretty strict but will deviate from time to time. I found that I was developing a fear of food and that it is not good for stress!
Exercise is a magic drug.
💪💪